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  • Plans for weight loss

    Anna Langridge from 1FitLife helps you rethink your January weight loss goals, by choosing a plan that will help you stay on track throughout the year.healthy salmon and vegetables

    Most people will start the month of January feeling unhealthy, unfit and with some degree of weight gain. You try to lose weight quickly, make some good healthy choices but then you go back to work and the spiral of unhealthy habits starts again. To help you avoid these repetitive, behavioural characteristics we’ve provided an overview of some of the different types of diets available, to see if there is something out there that will help you maintain a healthy weight and lifestyle for a longer period of time. Remember, we’re all individuals and what works for one person may not work for another.

    A diet isn’t necessarily about weight loss, it’s actually the kinds of food that a person, animal, or community habitually eats and when they eat them.

    The Paleo Diet

    The objective of a paleo diet is to return to a way of eating that’s more in line with what early humans ate like the hunter-gatherer. The diet’s reasoning is that the human body is genetically mismatched to the modern diet. The Paleo diet is promoted as a good way of maintaining a healthy weight or aiding in weight loss.

    The Paleo Diet allows you to eat meat, fish, eggs, vegetables, fruits, nuts, seeds, herbs, spices, healthy fats and oils. Foods to avoid include processed foods, sugar, soft drinks, grains, most dairy products, legumes, artificial sweeteners, vegetable oils, margarine and trans fats.

    The Macro Diet

    A macro diet focuses on the three primary macronutrients: proteins, fats, and carbohydrates. Although it is popular among athletes and bodybuilders, it can be time-consuming and restrictive. You’ll need to calculate your daily calorie needs and determine your macros accordingly. It is a good idea to consult a dietitian for advice on appropriate macro ratios.

    Fasting

    A fasting diet doesn’t specify which foods you should eat but what time you should eat.

    Fasting is set up as a scheduled eating system. Common intermittent fasting methods involve daily 16-hour fasts or fasting for 24 hours, twice per week.

    Fasting from time to time is more natural than always eating 3–4 (or more) meals per day but this system does not suit everyone.

    Fasting is also often done for religious or spiritual reasons, including in Islam, Christianity, Judaism and Buddhism.

    Veganism

    A vegan or plant-based diet excludes all animal products, including meat, dairy, and eggs. Replacements for these foods take the form of whole grains, fruits, vegetables, beans, peas, nuts, and seeds. When people follow a Vegan diet correctly, it can be highly nutritious, reduce the risk of chronic diseases, and aid weight loss. It does however take time to adjust to this type of eating and the required food preparation and can be limited when dining out.  

    The Calorie-Counting Diet

    The purpose of a calorie-counting diet is to stay within a target number of calories each day. Some people like the discipline of this type of diet but others may find it too difficult to manage.

    This type of diet can help you manage your weight and blood sugar levels. If you are overweight, lowering the number of calories you eat will help you lose weight. This can also help lower your risk of health problems like diabetes and high blood pressure. 

    Weight Loss Groups

    A group approach can help people to lose weight. It’s easier to stick with a weight loss plan when you have support, can share tips on diet and exercise and have an exercise buddy.

    With weight loss support groups, you can discuss your struggles with temptations and they can provide you tips on how members have gotten through similar situations. Weight loss programs also offer a structured group setting or mentorship allowing you to tackle problems as they occur.

    Whichever option you go for, try to approach your diet as a long term approach where you create new healthy habits rather than seeing it as a short term fix. If you have any medical conditions you should seek medical advice before starting a diet.

     

    Christmas Fun Fitness Events

    people running into the seaAnna Langridge from 1FitLife brings some festive fitness fun to December by encouraging us to get out and active whilst supporting some fantastic charities.

    There are many events running during the Christmas period but why not give something back at this time of year by signing up for a charity fitness event and sharing the challenge with family and friends.

    Here are a selection of fun events to get involved in:

    The Elf Dash is now in its 6th year and is their first Christmas since becoming University Hospitals Dorset NHS Charity.  Join Crackers the elf at Branksome Dene Beach from 11am on Saturday 4 December 2021 – run, walk, skip or dance your way along the promenade route followed by a visit to Santa in his grotto!

    The annual RNLI Reindeer Run is held at Moors Valley where you can choose from a 10k, 5k or 1k Santa Saunter and help raise vital funds for the RNLI.  The event will include prizes for first male and female in the 5k and 10k race.

    The Christmas Sweater in Sherborne includes a 5k and 10k run and this year they are raising funds for the Sherborne food bank.  The race will take place on Sunday 19th December.

    The popular White Christmas Dip in the simplest terms involves everyone charging into the sea on Christmas Day at 10:30am. The White Christmas Dip is an annual charity fancy dress Christmas morning dip held on the beach next to Boscombe Pier in Bournemouth organised by Tom Baker, John White and Macmillan Caring Locally.

    Julia’s House Seven Wonders of the World is a virtual challenge you can sign up to throughout the month of December.  The aim is exercise virtually and visit either one or all of the Seven Wonders of the World. Your progress is tracked along the virtual map and you can compete against your friends or colleagues with a live leaderboard whilst using your activity tracker.

    So why not stay fit, active and give back over the Christmas period.

    Reset Dorset

    Reset yourself ready for the chaos of the Christmas break.  

    Anna Langridge from 1FitLife interviews Reset Dorset who create day retreats for real people who want to achieve a good balance in life.

    Reset Dorset was founded four years ago by Dorset based Sophie, an Exercise Instructor and Lou a Personal Trainer as they loved attending fitness festivals in London.  These festivals incorporated all types of fitness, good food, talks and workshops based around your health overall and they felt that there was a niche in Dorset to offer day retreats using this format.  Both ladies are hugely into their fitness and staying in control of their wellness.  Reset Dorset was created to help people learn how they can feel more focused and take back control of their overall health.

    The retreats are based on three pillars; nourish, rest and move. Ideally, you need to reconnect all three of these elements for self-care.  Working through an educational process during the retreat day, you are encouraged to take away the elements of the workshop you find interesting to you as an individual and that work for you.  It’s also an opportunity to experience different things and to find out what type of fitness and foods you enjoy whilst also educating yourself through the workshops which include topics like women’s health, hormones and nutrition.  Partnerships are also set up with local companies and instructors to provide a diverse offering of fitness and food.

    Recently Sophie and Lou have diversified into corporate retreats which are proving to be very successful.

    The next retreat is based on a Christmas theme with the following proposed schedule:

    11.00 am Coffee, tea and healthy snacks on arrival, relax into the day and meet the other attendees
    11.30 am HIIT class
    12.30 pm Floral reef making workshop by Edward’s florists.
    1.30 pm Reset lunch with a local nutrition provider
    2.30 pm Candlelit stretch class/ Mind & Body relaxation
    3.30 pm Finish

    The cost is £75pp and you get to take your reef and new wellbeing habits home with you !  To find out more and to book visit https://www.resetdays.co.uk/

     

    Self Care

    Anna Langridge from 1FitLife explains how why self-care will be a hot topic during World Mental Health Day on 10th October 2021 and what we can do to address it.  

    Daily life can be all-consuming and we don’t tend to take the time to look after our physical and emotional wellbeing, which can have a significant impact on our overall health. Sometimes we just need to be kind to ourselves and take time out to reflect and repair. 

    There are many areas of self-care, but we’ve just focused on a few to help you reflect on your current status.  

    1) Physical self-care

    Physical self-care is all about how much you move your body, the ways in which you move it, what you eat and how you rest eg quality of sleep and downtime.  All these areas are key to ensure your health remains balanced.

    2) Psychological self-care

    Taking time out for ‘me’ is extremely important.  We all get caught up in the frenzy of life and forget about the way this pace affects our psychological state.  Allocating daily time for ‘me’ in your diary should be the most important part of your day.  Activities for psychological self-care can include creativity, finding calm through meditation or reading, turning your phone onto silent mode, celebrating small successes that you’ve achieved in your day and taking time to reflect and breathe.

    3) Social self-care

    When we’re busy it’s easy to let our social and support groups slip.  It’s just another thing you’ve got to fit into your day.  However, social situations can help draw you out of the spiral of monotony. Having fun and laughter is one of the best medicines there is after all!.  

    4) Environmental self-care

    Being organised and having a well maintained and clutter-free work and home environment helps to calm the mind.  Keep your finances in order and do regular clearouts at home so things don’t start to build up.

    To find out more on self-care visit the Dorset Mind website at https://dorsetmind.uk/help-and-support/self-care-resources

    Soldiering On

    FoxyAnna Langridge from 1FitLife explores the new ‘pocket life coach’ app Mentor360   

    Everyone has their own unique mental wellness story and each of us is coping with our struggles in different ways. Often when we are feeling anxious or upset, we tend to retreat inwards and ruminate on our problems. Despite the connectivity of an increasingly digital world, many of us are feeling more isolated and overwhelmed than ever.

    Bertie is a local Dorset businessman who spent 25 years serving in the military. Growing up, he witnessed domestic abuse and his father took his own life when he was just 15, the effects of which still haunt him today. He’s experienced some of the most challenging circumstances possible, along with his friends in the military who’ve suffered from PTSD and, in some cases, taken their own lives. As a parent of three grown-up children, he also knows about the difficulties of parenthood and family life. Trying to give his children valuable life advice hasn’t always been successful and he wondered if there was a better, less intrusive way to go about it.

    Drawing on his previous hardships, Bertie decided to develop an app that could help people through their lives. The result is Mentor360, an impressive and unique platform that acts as an all-round guide for creating a healthy, balanced lifestyle. He intends to give the premium version of the app to elite parts of the military for free.

    In short, the aim of Mentor360 is to function as a ‘pocket life coach’ that can be customised to suit the needs of each individual user. Crucially, the app also recognises the intrinsic connection between mental and physical health. As Bertie explains, “The app is there to give you good, sound advice whenever and wherever you need it.”

    Professional Advice – There is guidance on how to deal with a variety of mental health issues as well as insight into performance psychology. The aim is to get you to a place of increased awareness where you can manage life more effectively. 

    Nutrition – There are lots of great recipes for you to try out and the app shows the nutritional details of each one so you can become more conscious of what you’re eating and learn about the importance of a good diet.  

    Exercise – The app helps you plan anything from mild physical activity to full-blown workouts. It encourages you to avoid comparing yourself to others and create a realistic, achievable routine that gives you results to be proud of, no matter how big or small they may be. 

    Meditation – There are a variety of meditations on positivity, coping with trauma and helping with sleep/relaxation. Whether you want to engineer a totally different approach to life or simply chill out after a hectic day, the app can help you get to that place. 

    NHS Doctor and mother of two Emily MacDonagh, wanted to get involved with the project as she has noticed a lack of resources available for those suffering with their mental health and believes this format could help with the long-term solution to a growing problem.                         

    She is part of their team of experts a.k.a ‘mentors’ who make using the app an incredibly personal and interactive experience. The idea is that you can select the content you use on the app to ‘find your formula’ for a healthier, happier lifestyle. Whether your goals are based around mental health, sleep or performance, there is something for everyone.

    SAS: Who Dares Wins’ Jason Fox is one of the app’s celebrity mentors. He wanted to contribute to the app because he knows Bertie well as an ex-special forces colleague and friend and respects what he’s trying to do with the project. Like Bertie, Jason also knows about the challenges of military life and just how crucial positive thinking can become in high-stress situations. After leaving the military, Jason found himself sinking into negative thought and ended up at the top of a cliff, contemplating suicide. It was at that moment he decided to change his mindset and make wiser choices. Managing his emotions was key to his recovery and he believes the app will enable users to define their way forward.

    “The app is there to help you create new positive habits and manage your mental fitness.” – put quote on Jason Fox picture. 

    What’s clear is that every mentor is personally dedicated to trying to help users overcome the obstacles in their lives. Ultimately, this is what makes Mentor360 a success. It means the app can transcend its digital platform and provide a personal, intimate experience that drives actionable outcomes. And it couldn’t have arrived at a better time.

    Mentor360 is available now on the app store.

    Find out more at Mentor360.com

     

    Summer fitness in the great outdoors

    news article about fitnessAnna Langridge from 1FitLife provides an overview of the different types of outdoor activities available throughout Dorset.

    Dorset residents are some of the luckiest in the country with regards to beautiful open spaces, access to the forest and stunning sandy beaches.  More and more people are realising the benefits of exercising outdoors and many more opportunities have arisen to join clubs and outdoor training companies.  

    Below is a snapshot of some of the different types of fitness that is available:

    Southbourne Beach Yoga.  These classes run on the beach and are great for your body and soul.  There are many classes during the week to choose from.  

    Bournemouth & Poole Fun Fit for Life Meetup – The purpose of this Meetup is to connect with those people who prefer to exercise outdoors and make friends with like-minded people. They have a community of healthy active members with a sense of fun and welcome everybody, no matter their fitness level. 

    Parley Farm Outdoor Fitness – This was created to offer a refreshing, functional style of fitness.  They have 9 ‘fit club’ sessions a week, individual options or 1 to 1 personal training with both male and female instructors.

    East Dorset Ramblers Group – There are 7 ramblers groups in Dorset.  They put on several walks a week of various lengths between 5 and 20 miles in addition to a number of social events.

    Dorset Adventure Park is the ideal place for those who are big kids or those who like to exercise with their kids! The wet and wild Amusement Park features an outdoor Water Park, a fun challenging Mud Trail and a multi obstacle assault course suitable for both Adults and Children.

    Who Dares Gyms – This is the UKs first ever multi events & fully functioning gym on the beach. Former UK Special Forces, and Royal Marine Commando Military personnel train your mind, body and soul on Bournemouth Beach.

    So why not try a new style of fitness and exercise in our stunning Dorset landscape?

     

    Open Water Swimming Phenonomen

    open water swimmerWhy is there a boom of people going in the sea year-round? 

    Anna Langridge from 1FitLife interviews Wave 23 on the emerging fitness obsession of open water swimming 

    During Covid lockdowns, people have been looking for new types of fun, fitness and community.  It’s been challenging for everyone to maintain their motivation to work on their wellness. Normally many people’s only source of exercise is going to their local gym, but because of the pandemic, the only way we could exercise and get some sort of entertainment is by being creative whether that’s indoors or outdoors. Open water swimming has resulted in amazing benefits for people who want enjoyment as well as exercise year-round. We’ve seen people swimming on our beaches throughout the winter and now the summer months are here the numbers are increasing weekly.  It’s a great way to keep fit, have a real connection with nature, see things from a completely different perspective, and discover new and beautiful views. It’s a completely inclusive sport; anybody can do it. Also, it can help you develop a great connection with your fellow swimmers (which has been lacking due to the pandemic).

    While there are many benefits for your physical health, there are also huge mental health benefits. This could be feeling a sense of community, finding a sense of purpose in a difficult time or just doing it for yourself and improving your mental wellbeing. Wave 23 told us why they set the group up, “we are all passionate about swimming and have all come to love open water through different routes. All of the Wave 23 coaches are Southbourne Surf Life Saving Club members and seeing the increased interest in their Seniors sessions gave us the confidence to set up the group, as there was a big interest in the local community for open water coaching and training.  We’ve seen over 100 swimmers in the last year ranging from 9 years olds to over 60’s. Open water swimming is safe if you are prepared and understand the risks and your body’s capabilities and limits”.

    There are many dangers in open water and here are some tips for safe practice:

    • Don’t swim alone no matter how experienced a swimmer you are
    • Choose wisely where you swim (consider lifeguard beaches, busy beaches, beaches with facilities)
    • Always be prepared to cancel or cut short a swim if needed (the sea will be there next time). 
    • Never underestimate the sea conditions (the sea temperature, the weather, not knowing your ability while swimming and being unprepared). Wave 23 tries its best to prevent this by setting up introductory sessions to provide people with the knowledge they need to ensure they have a safe swim. 
    • Ideally, you must be able to swim a confident 200m in a pool. 
    • The open water can catch you off-guard. This means that swimming 200m in a pool can be very different to the ocean and therefore you will need to take it slow and then build up the intensity throughout the sessions. 
    • Start your training in the summer when the water is warmer. But the most important thing is to begin with short bursts – just 2 or 3 mins, building up each time.
    • When the instructors are coaching, they tend to wear wetsuits as part of their RA. For the social swims and introduction to sea swimming, it is left up to the swimmers. ‘at the end of the day, people should be able to enjoy the sea however they want.
    • If you have any doubts about the suitability of open water swimming for you as an individual, check with your GP first and join an official swimming club.

    Many people have enjoyed the excitement of the sport and the feelings they experience from going in the sea from sunrise onwards. It is a great way to start the day, wind down after work, have fun with family or friends, do some physical activity and cleanse your mind. There are many groups now based along Dorset beaches and lakes so join your local club but make sure you follow the safety guidelines.

    For further information on Wave 23 contact hello@wave23.co.uk

    www.wave23.co.uk

    Facebook : Wave 23- Swimming coaching 

     

    A Balanced Life

    girl in crop workout topAnna Langridge from 1FitLife provides tips on how to maintain a healthy life balance of work, health and social now that lockdown restrictions have eased.

    Do you worry that life will go back to being as busy as before lockdown? Have you learnt new skills and healthier habits in lockdown and will you keep these more positive habits going?  There are some really simple things you can try to do to maintain the balance in your life.  

    Start by combining your fitness and social life by training with a friend or group of friends. This can involve creating a walking or running group, going to the gym with someone on a specific day and time each week or joining an exercise class together. If you exercise regularly you tend to be more confident and able to handle the interaction of your work and home life and are less likely to be stressed at work.

    Don’t socially overload.  Learn to say no to social commitments when you feel that you are already busy enough.  There will be plenty of other opportunities in the future and socially overloading can be the start of a slippery slope in failing to achieve balance. When you start getting overtired, your sleep gets affected and you end up not eating as healthily.

    Where possible try and achieve a combination of home and office working so that you have that much needed personal interaction with your colleagues, but you also have days at home that avoid commute time and allow you time to focus on your fitness and family time before or after work.

    Sleep is king.  Sleep is one of the most important factors in achieving a balanced life.  Lack of sleep can impact your immune system, energy levels, coping mechanisms and your motivation to exercise and sleep well.

    Most importantly remember the elements that made you stressed before lockdown and try not to allow them back into your life. 

    Getting the best fit

    girl exercising on matThe summer months are looming and the lockdown bulge needs to be dealt with! Anna Langridge from 1FitLife offers fitness solutions that will work for different types of people.

    This is the time of year that many people go into panic mode about the state of their fitness and the fear of having to bear all in swimwear. It’s never too late to start though and every time you do some form of exercise you’ll find that your body and health will improve in some way even if it’s not always visually.

    How do I start?
    We are all different and all approach challenges in different ways. So the best thing is to find a way to get fitter that you’ll enjoy and that works for your lifestyle. Some of us will need more guidance and support, others want complete privacy and are happy to do it on their own and in their own time.

    What are my options?
    Join a gym – all gyms opened up in April so it’s a great time to get a discounted membership. This is the ideal option for those in need of the motivation of others around you!
    Find a personal trainer – This is the best for those of you who have no self discipline. Make sure you choose someone who won’t take no for an answer or you’ll end up cancelling each week!
    Source an online trainer – if you work long hours and need your fitness to work around your lifestyle then this is the best solution for you but you do need an element of self-discipline to be successful with this option.
    Find a fitness buddy – this is the cheapest and most fun option as long as your friend is more determined than you are.

    Whichever option you choose, remember that something is better than nothing. Aim to train a minimum of 3 times per week and the duration of the workout depends on the intensity, so if you’re walking you need to train for longer than running. Mix up your training for the best results so you include strength, mobility and cardio. You can do this!

    Importance of Protein

    man with arms crossedAnna Langridge from 1FitLife interviews Barney Linssen from The Nutrition Coaching Company with one of our reader questions: How important is protein for our body and how does it benefit us?

    The role of dietary protein in building muscle is fairly well understood, but what about if that’s not your goal, how important is protein intake for those looking to lose weight? To support their exercise, or simply to optimise health?

    Our bodies are made up of hundreds of thousands of proteins, which play a variety of complex roles from hormonal function to fighting off illness (antibodies are proteins produced by our immune system). Dietary protein is an essential nutrient for all of us, but how much is optimal for YOU depends on a number of factors, including your activity level and your goals.

    In this short article, Barney provides some actionable guidelines to optimise your protein intake (relative to your bodyweight to allow for individualisation), while breaking down some common misconceptions.

    For healthy adults, not seeking any change in body weight
    Aim for 1-1.2 grams of protein per kilogram bodyweight, per day. So for a 70kg adult (approx 11st) – 70-84g of protein per day.

    For fat loss
    The aim of a diet is to intentionally create a negative energy balance (where you burn more energy than you consume), this enables weight loss by forcing our body to break down tissue to release stored energy. High protein diets have been shown to better preserve lean tissue and increase the proportion of weight lost from body fat – very beneficial from a body composition perspective! An added bonus is protein is both the most satiating (filling) macronutrient, and has the greatest Thermic Effect (amount of calories our body burns digesting food).

    For muscle gain
    Without sufficient resistance (weights) training, all the protein in the world won’t lead to meaningful muscle gain. To support this with your nutrition you need both enough energy (calories) and adequate protein to provide the building blocks for this new tissue.

    Both fat loss and muscle gain require increased dietary protein:
    Aim for 1.6-2g per kg bodyweight, per day. So for a 70kg adult – 112-140g of protein per day.

    To find out more about Barney or to book a private consultation contact him at barney@nutritioncoachingco.com

     
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